141215
Monday
A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65% - 230
*Set 2 – 4 reps @ 75% - 265
*Set 3 – 2 reps @ 85% - 305
*Set 4 – 2 reps @ 90% - 320
*Set 5 – 1 rep @ 95% - 335
followed by…
Every 3 minutes, for 6 minutes (2 sets):
Back Squat x 1 rep @ 100+% - 355(f), 355
Was supposed to go 360 or 365 but wasn’t confident I had that… tried 355 and got it the second time.
B.
Five sets of:
2 Jerk Dips + Jerk
(Perform two controlled dips as if you were going to jerk, then on the third dip, jerk the bar overhead.)
Worked up to 275… post-injury PR.
C.
Every 3 minutes, for 24 minutes (8 sets):
Row 250/200 Meters
Note times for every set. The expectation is that you will be giving 100% for every set. It’s ok if you have some drop off later in the workout, but I want to see what our athletes’ recovery looks like after 95+% efforts.
Stayed under a 1:24/500m pace for each round… about 42sec total.

150106
Wednesday
A.
Every minute, on the minute, for 12 minutes:
Minute 1 – 5 CTB
Minute 2 – 30sec Handstand Walk Attempts
Minute 3 – 6 Ring Dips with a 2-Second Pause at Full Extension
Minute 4 – 30sec of Hollow Holds
B.
Five sets of:
10 Shoulder to Overhead (135-155/105-95 lbs)
Rest 2 minutes
Perform every rep as a power jerk – do not push press. The goal is to establish a good rhythm of efficient movement so that you can become faster as the sets go.
Didn't have much trouble with these at 155... had to dip a little lower by rep 8, but still felt efficient.
C.
400m Run
21 Front Squats - Sport: 185/125
400m Run
18 Front Squats
400m Run
15 Front Squats
14:31. Front squats were 8/7/6, 7/6/5, 6/5/4. Those were deadly. Did them in flats, which was a first in a long time... nice change of pace.

150113
Tuesday
A.
"DT"
5 Rounds
12 Deadlifts - 155lbs
9 Hang Power Cleans
6 Push Press
6:45 (pr). 11 DL, rest, 1 DL + 8 HPC, rest, 1 HPC + 6 PJ, rest... continued at that pattern for the entire time. Rest was short in the initial rounds, then maybe extended to 10-15sec later, but that pattern seemed to keep me moving. PR'd this one by a lot, according to anything I can find in my logs. Logs show I did this April 2013 and I beat that time by 2:30ish, which is weird because I didn't feel like I was really moving on this one. Just consistent.
B.
Every 4 minutes, for 16 minutes (4 sets):
Row 250 Meters
10 Burpee Box Jump-Overs (24″/20″)
8 Strict Ring Dips
About 2min, each set